7. Consider These Other Supplements

Several supplements can induce relaxation and help you sleep, including:

Make sure to only try these supplements one at a time. While they are no magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.

SUMMARY: Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.

8. Don’t Drink Alcohol

Downing a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns (70Trusted Source71Trusted Source).

It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm (72Trusted Source73Trusted Source74Trusted Source75Trusted Source).

Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions (76Trusted Source).

SUMMARY: Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.

9. Optimize Your Bedroom Environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.

These factors include temperature, noise, external lights and furniture arrangement (77Trusted Source).

Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues (78Trusted Source79Trusted Source80Trusted Source).

In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished (81Trusted Source).

To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.

SUMMARY: Optimize your bedroom environment by eliminating external light and noise to get better sleep.

10. Set Your Bedroom Temperature

Body and bedroom temperature can also profoundly impact sleep quality.

As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.

One study found that bedroom temperature affected sleep quality more than external noise (77Trusted Source).

Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness (82Trusted Source83Trusted Source84Trusted Source85Trusted Source86Trusted Source87Trusted Source).

Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

SUMMARY: Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.

11. Don’t Eat Late in the Evening

Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin (88Trusted Source89Trusted Source90Trusted Source91Trusted Source92Trusted Source).

That said, the quality and type of your late-night snack may play a role as well.

In one study, a high-carb meal eaten four hours before bed helped people fall asleep faster (93Trusted Source).

Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs are not always necessary — especially if you are used to a low-carb diet (94Trusted Source).

SUMMARY: Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.

12. Relax and Clear Your Mind in the Evening

Many people have a pre-sleep routine that helps them relax.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (95Trusted Source96Trusted Source97Trusted Source).

In one study, a relaxing massage improved sleep quality in people who were ill (98Trusted Source).

Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing and visualization.

Try out different methods and find what works best for you.

SUMMARY: Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.

13. Take a Relaxing Bath or Shower

A relaxing bath or shower is another popular way to sleep better.

Studies indicate that they can improve overall sleep quality and help people — especially older adults — fall asleep faster (99Trusted Source100Trusted Source101Trusted Source102Trusted Source103Trusted Source).

In one study, a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep (100Trusted Source).

Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep (102Trusted Source103Trusted Source).

SUMMARYA warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.

14. Rule Out a Sleep Disorder

An underlying health condition may be the cause of your sleep problems.

One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping (104Trusted Source105Trusted Source).

This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea (106Trusted Source).

Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers (107Trusted Source108Trusted Source).

If you’ve always struggled with sleep, it may be wise to consult with your doctor.

SUMMARYThere are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.

15. Get a Comfortable Bed, Mattress, and Pillow

Some people wonder why they always sleep better in a hotel.

Apart from the relaxing environment, bed quality can also affect sleep (109Trusted Source110Trusted Source).

One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60% (111Trusted Source).

Other studies point out that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain (112Trusted Source113Trusted Source).

The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference (113Trusted Source114Trusted Source115Trusted Source116Trusted Source117Trusted Source).

It is recommended that you upgrade your bedding at least every 5–8 years.

If you haven’t replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix (112Trusted Source). You can even buy mattresses online.

SUMMARY:Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.

16. Exercise Regularly — But Not Before Bed

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia (118Trusted Source119Trusted Source120Trusted Source121Trusted Source122Trusted Source).

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night (121Trusted Source).

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30% and anxiety by 15% while increasing total sleep time by 18% (123Trusted Source).

Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual (124Trusted Source125Trusted Source126Trusted Source).

SUMMARY: Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

17. Don’t Drink Any Liquids Before Bed

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy (127Trusted Source128Trusted Source).

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it is wise to reduce your fluid intake in the late evening.

Try not to drink any fluids 1–2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

SUMMARY: Reduce fluid intake in the late evening and try to use the bathroom right before bed.

The Bottom Line

Sleep plays a key role in your health.

One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults (129Trusted Source).

Other studies conclude that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes (130Trusted Source131Trusted Source132Trusted Source).

I hope you like this article how to get good sleep and enjoy this all 17 tips to sleep better at night. This content is written by healthline.com